High Intensity Interval Training

243 Pages·2015·35.59 MB·English

by  Sean Bartram

High-Intensity
Interval Training
Step-by-step, color 100 high-energy
Burn fat faster with 60+
photos teach each routines, from 4 minutes
high-impact exercises
exercise visually to just under 1 hour
Sean Bartram
No one likes a know-it-all. Most of us realize there’s no such thing—
how could there be? The world is far too complicated for someone
to understand everything there is to know. So when you come across
a know-it-all, you smile to yourself as they ramble on because you
know better.
You understand that the quest for knowledge is a never-ending one,
and you’re okay with that. You have no desire to know everything, just
the next thing. You know what you don’t know, you’re confident enough
to admit it, and you’re motivated to do something about it.
At Idiot’s Guides, we, too, know what we don’t know, and we make
it our business to find out. We find really smart people who are
experts in their fields and then we roll up our sleeves and get to work,
asking lots of questions and thinking long and hard about how best
to pass along their knowledge to you in the easiest, most-accessible
way possible.
After all, that’s our promise—to make whatever you want to learn “As
Easy as It Gets.” That means giving you a well-organized design that
seamlessly and effortlessly guides you from page to page, topic to topic.
It means controlling the pace you’re asked to absorb new information—
not too much at once but just what you need to know right now. It
means giving you a clear progression from easy to more difficult. It
means giving you more instructional steps wherever necessary to really
explain the details. And it means giving you fewer words and more
illustrations wherever it’s better to show rather than tell.
So here you are, at the start of something new. The next chapter in
your quest. It can be an intimidating place to be, but you’ve been here
before and so have we. Clear your mind and turn the page. By the end
of this book, you won’t be a know-it-all, but your world will be a little
less complicated than it was before. And we’ll be sure your journey is
as easy as it gets.
Mike Sanders
Publisher, Idiot’s Guides
High-Intensity
Interval Training
by Sean Bartram
A member of Penguin Random House LLC
ALPHA BOOKS International Standard Book Number: 978-1-61564-747-7
Library of Congress Catalog Card Number: 2014959611
Published by Penguin Random House LLC
17(cid:2)16(cid:2)15(cid:2)(cid:2)(cid:2)8(cid:2)7(cid:2)6(cid:2)5(cid:2)4(cid:2)3(cid:2)2(cid:2)1
Penguin Random House LLC, 375 Hudson Street, New York,
New York 10014, USA • Penguin Random House LLC (Canada), Interpretation of the printing code: The rightmost number of
90 Eglinton Avenue East, Suite 700, Toronto, Ontario M4P 2Y3, the first series of numbers is the year of the book’s printing; the
Canada (a division of Pearson Penguin Canada Inc.) • Penguin rightmost number of the second series of numbers is the number of
Books Ltd., 80 Strand, London WC2R 0RL, England • Penguin the book’s printing. For example, a printing code of 15-1 shows that
Ireland, 25 St. Stephen’s Green, Dublin 2, Ireland (a division of the first printing occurred in 2015.
Penguin Books Ltd.) • Penguin Random House LLC (Australia),
Printed in China
250 Camberwell Road, Camberwell, Victoria 3124, Australia (a
division of Pearson Australia Group Pty. Ltd.) • Penguin Books Note: This publication contains the opinions and ideas of its
India Pvt. Ltd., 11 Community Centre, Panchsheel Park, New author. It is intended to provide helpful and informative material on
Delhi—110 017, India • Penguin Random House LLC (NZ), 67 the subject matter covered. It is sold with the understanding that
Apollo Drive, Rosedale, North Shore, Auckland 1311, New Zealand the author and publisher are not engaged in rendering professional
(a division of Pearson New Zealand Ltd.) • Penguin Books (South services in the book. If the reader requires personal assistance or
Africa) (Pty.) Ltd., 24 Sturdee Avenue, Rosebank, Johannesburg advice, a competent professional should be consulted. The author
2196, South Africa • Penguin Books Ltd., Registered Offices: 80 and publisher specifically disclaim any responsibility for any
Strand, London WC2R 0RL, England liability, loss, or risk, personal or otherwise, which is incurred as
a consequence, directly or indirectly, of the use and application of
Copyright © 2015 by Penguin Random
any of the contents of this book.
House LLC
Most Alpha books are available at special quantity discounts for
All rights reserved. No part of this book may be reproduced, bulk purchases for sales promotions, premiums, fund-raising, or
scanned, or distributed in any printed or electronic form without educational use. Special books, or book excerpts, can also be created
permission. Please do not participate in or encourage piracy of to fit specific needs. For details, write: Special Markets, Alpha
copyrighted materials in violation of the author’s rights. Purchase Books, 375 Hudson Street, New York, NY 10014.
only authorized editions. No patent liability is assumed with Trademarks: All terms mentioned in this book that are known
respect to the use of the information contained herein. Although
to be or are suspected of being trademarks or service marks have
every precaution has been taken in the preparation of this book,
been appropriately capitalized. Alpha Books and Penguin Random
the publisher and author assume no responsibility for errors or
House LLC cannot attest to the accuracy of this information. Use of
omissions. Neither is any liability assumed for damages resulting
a term in this book should not be regarded as affecting the validity
from the use of information contained herein. For information,
of any trademark or service mark.
address Alpha Books, 6081 E. 82nd Street, Indianapolis, IN 46250.
IDIOT’S GUIDES and Design are trademarks of Penguin Random
House LLC
Publisher: Mike Sanders Photography: Matt Bowen Photography
Associate Publisher: Billy Fields Senior Production Editor: Janette Lynn
Senior Acquisitions Editor: Brook Farling Indexer: Johnna VanHoose Dinse
Development Editor: Ann Barton Layout: Ayanna Lacey
Design Supervisor: William Thomas Proofreader: Laura Caddell
For Rochelle—I want to make you smile for the rest of your life.
For Chloe—I am so incredibly proud of you. If I could give you one
gift, it would be the ability to see you through my eyes. Only then
would you realize how incredibly special you are and how much you
are loved.
For Mum and Dad—as a parent I now know how hard it must have
been to say goodbye, but despite the distance, I have never felt closer
to you both.
“I can do all things through Christ who strengthens me.”
—Philippians 4:13
CONTENTS
PART 1 Cardio Burn ...........................................................35
GETTING STARTED WITH HIIT 3
Hot for HIIT ..........................................................36
What Is HIIT? ..............................................................4
Target: Arms .........................................................37
How HIIT Works .......................................................5
Leg Hell 1.0 ............................................................38
HIIT Benefits................................................................6
Core Killer ............................................................38
What You Need ............................................................8
No Limits ...............................................................41
Optional Extras ...........................................................9
Cut to the Core ....................................................42
Fitness Assessment ...............................................10
Fat Burner ..............................................................43
Body Fat Percentage ..............................................10
Enduro.....................................................................44
Goals ...............................................................................13
Every Second Counts ........................................47
Diet and Nutrition ..................................................14
Trifecta ...................................................................47
Recovery .......................................................................16
Sore or Sorry? .......................................................48
Core Chaos ............................................................48
PART 2
Total Body Blast ..................................................50
DYNAMIC WARM-UP 19
Jacked ......................................................................52
Inner Thigh Mobility ............................................20
Stacked ....................................................................52
Peel with Reach ........................................................21
Toned Arms ...........................................................53
Hip Flexor Release to Walking Lunge ........22
Strong Legs ............................................................53
Calf and Ankle Mobility ......................................23
Triple Play .............................................................54
Upper Back Rotation ............................................24
Champion Cardio ...............................................56
Kneeling Push-Up ..................................................25
Target: Abs .............................................................56
No Grind, No Glory ............................................57
PART 3
LEVEL 1 ROUTINES 27 Push-Up Intervals ..............................................57
Fast Fives ...............................................................28 Level 1: 3-Day Challenge ..................................58
Three-Peat .............................................................30 Level 1: 7-Day Challenge ..................................59
HIIT or Quit ..........................................................32
Squat Thrust Challenge ...................................33
HIIT It Again ........................................................34
Plank Challenge ..................................................34
iv Idiot’s Guides: High-Intensity Interval Training
PART 4 You Can Do HIIT! ...............................................91
LEVEL 2 ROUTINES 61
Level 2: 3-Day Challenge .................................92
No Excuses ............................................................62
Level 2: 7-Day Challenge .................................93
Leg Hell 2.0 ............................................................63
Level 2: 14-Day Challenge ...............................94
Firm and Burn ......................................................65
Level 2: 28-Day Challenge...............................96
Hi-Low ....................................................................66
Double Cross ........................................................66 PART 5
Jump for It .............................................................67 LEVEL 3 ROUTINES 99
Get Low ...................................................................67 Level Up ...............................................................100
Fit Frenzy...............................................................68 High Five ..............................................................101
Hard Core ...............................................................70 Hard Charger ......................................................103
Booty Blast .............................................................70 Full Throttle........................................................103
Metabolic Mayhem ............................................71 Power Hour 1 .....................................................104
Sprint for HIIT ....................................................72 Heavy HIIT-er ....................................................106
Total Body Burn ..................................................73 Leg Hell 3.0 ..........................................................107
Plyo-Cardio ...........................................................75 Power Hour 2 ......................................................108
Maximus .................................................................76 Conquer .................................................................111
HIIT-Man ..............................................................76 Posture Perfect ...................................................111
TTS ...........................................................................77 Killer Cardio .......................................................112
Banish Fat ..............................................................79 Challenge = Change .........................................113
Suck HIIT Up! ....................................................80 Redline ..................................................................113
Train Insane .........................................................80 Define Yourself ..................................................114
Ready to Sweat.....................................................81 Be Agile .................................................................115
Superhero Circuit ...............................................82 Power Hour 3 ......................................................116
Tuck Jump Challenge .......................................83 Drop Sets ..............................................................119
Tough Love ............................................................84 Sweat and Smile ................................................119
Push It .....................................................................85 Power Hour 4 .....................................................120
Armored Abs .........................................................86 Achiever................................................................122
Quad Killer ............................................................87 Feel the Burn ......................................................122
Peel Out ...................................................................87 By Design .............................................................123
Make HIIT Burn .................................................88 Dedicated .............................................................123
Killing HIIT ..........................................................89 Power Hour 5 ......................................................124
The Beast ...............................................................90 Every Second Counts ......................................126
Contents v
Under Construction ........................................126 PART 7
UPPER-BODY EXERCISES 163
Power Hour 6 ......................................................128
Kneeling Push-Up ...............................................164
Work It ..................................................................130
Triceps Dip ..............................................................165
Get Results ..........................................................131
Shoulder Press Jack ...........................................166
One Step Closer .................................................132
Side Press..................................................................167
Get Fit ....................................................................132
Inchworm .................................................................168
Sweat, Smile, Repeat .......................................133
Push-Up .....................................................................170
Level 3: 3-Day Challenge ...............................134
Military Push-Up .................................................171
Level 3: 7-Day Challenge ...............................135
Pike Push-Up ..........................................................172
Level 3: 14-Day Challenge .............................136
Spiderman ................................................................173
Level 3: 28-Day Challenge .............................138
Side Plank Push-Up ...........................................174
PART 6 Plyo Push-Up ..........................................................175
CARDIO EXERCISES 141 Sphinx .........................................................................176
Squat Thrust ...........................................................142 Reverse Push-Up..................................................177
High Knees ...............................................................144 Dragon Walk............................................................178
Mountain Climber ...............................................145 Plyo Trio ....................................................................180
Sprint ...........................................................................146
Jumping Jack .........................................................147 PART 8
CORE EXERCISES 183
Burpee .........................................................................148
Plank ............................................................................184
Tuck Jump ...............................................................150
Bicycle Crunch ......................................................185
Grasshopper ............................................................151
Pike ...............................................................................186
Cross-Country Seal ...........................................152
Side Plank .................................................................187
X-Jack .........................................................................153
Circles .........................................................................188
Single Leg Burpee ................................................154
Diagonal Mountain Climber .........................190
Tuck Jump Burpee ..............................................156
V-Up .............................................................................191
Lizard Hop ...............................................................158
Double-Cross Reach ..........................................192
Star ...............................................................................159
Flutter-Up ................................................................194
Plus Jump .................................................................160
vi Idiot’s Guides: High-Intensity Interval Training
In-and-Out Abs .....................................................195
Russian Twist ........................................................196
V-Up Doubles .........................................................198
Sprinter Sit-Up ......................................................200
Up and Over .............................................................202
1-2 Push .....................................................................203
PART 9
LOWER-BODY EXERCISES 205
Squat ............................................................................206
Reverse Lunge ........................................................207
Lateral Lunge .........................................................208
Pelvic Peel ................................................................209
T-Stand ......................................................................210
Squat Jump ..............................................................211
Pedal .............................................................................212
Skater Jump ............................................................213
T-Stand Kick ..........................................................214
Pigeon Peel ..............................................................216
Butterfly Peel .........................................................217
Squat Pedal ..............................................................218
In and Outs ...............................................................220
Single Leg Peel .......................................................221
Lateral Lift ...............................................................222
Log Hop T-Stand ..................................................224
INDEX 226
Contents vii
INTRODUCTION
If you picked up this book, then you’ve likely heard or read something about high-intensity interval
training, or HIIT. Maybe you’ve heard that HIIT is a great way to get in shape without spending time
and money at the gym. Maybe you’ve been logging hours on the treadmill and aren’t seeing the results
you want. Or maybe you’d like to lose weight for a vacation or special occasion.
Whatever your motivation, you’re ready to begin. This book will guide you through your HIIT journey
with 100 high-intensity routines differentiated by ability level, step-by-step instruction for 60 HIIT
exercises, and tips and advice for nutrition, recovery, and monitoring your progress.
Get ready to work harder than you’ve ever worked before, because HIIT is all about maximizing
your time and effort. It requires you to work at the height of your ability—but only for a short period
of time. The key to HIIT is alternating short bursts of all-out intensity with short periods of rest.
Studies suggest that this method of interval training is far more effective for burning body fat and
increasing endurance than steady-state exercise, like jogging or biking.
In my studio I work with clients of all shapes, sizes, and
PUSH YOURSELF ability levels. I’ve had motivated clients who have come
in with significant weight loss goals and have achieved
HIIT can be incredibly effective, but
them thanks to these routines. We also have professional
only if you work for it. If you only
athletes who come in with incredible fitness levels and
give 50 percent of the effort required,
need to keep their bodies in top form. That’s the beauty
you can only expect 50 percent of
of HIIT; it can work for just about anyone. While most
the result. The key to HIIT is truly
people undertake HIIT to lose body fat and shed a few
pushing yourself to the limit during
pounds, it’s equally effective for improving athletic
the high-intensity intervals.
performance, coordination, and core stability—essential
When you’re training at a high tools to any athlete. No matter your ability level, starting
level of intensity, you may feel point, or goal, if you are motivated and ready to put in a
uncomfortable, sore, and tired. You little sweat equity, HIIT will take your fitness to another
may even fail to finish. I encourage level.
you to persevere. Giving it your all,
This book is designed to make your HIIT experience as
even when uncomfortable, is the
easy as possible with exercises, workouts, and multi-day
only way to have success!
challenges that can be tailored to your schedule and your
goals. Turn the page to learn more about HIIT and enter
the exciting world of X-jacks, burpees, and skater jumps.
It will be physically and mentally tough, but remember:
good things come to those who sweat!
viii Idiot’s Guides: High-Intensity Interval Training